1400 calories
Breakfast Breakfast Breakfast Breakfast Breakfast
1 cup skim milk 1/2 cup oatmeal 1 whole wheat english muffin 2 whole wheat pancakes 2 French Toast
1 slice whole wheat toast ½ cup orange juice 2 cup skim milk 1 cup skim milk 1 orange
2 tsp jelly 1 cup skim milk ½ cup applesauce 4 egg whites 2 pat of butter
½ cup apple juice 2 egg whites 2tsp jelly ½ cup orange juice 1 cup skim milk
2egg whites 1 egg ¼ c syrup 2 egg whites
2 Ryvita crackers 6 whole cashews 15 cherries 12 whole cashews 1 hard boiled egg
1 hard boiled egg 2 whole rice cakes 4oz chicken 8oz plain yogurt 2 Ryvita Crackers
8oz plain yogurt 1c nonfat cottage cheese
1 apple ½ small mango 1 whole wheat pita 8 dried apricots 1 small apple
1 cup asparagus 1cup yellow squash ½ cup salsa ½ c steamed broccoli ½c green beans
*3 oz fish *5 oz fish Celery sticks *3 oz lean beef *3 oz lean beef
2/3 cup cooked brown rice 2/3 c rice *4 oz lean meat 1med. White potato 1 medium sweet potato
1 orange 1 banana 12 whole pecans ½c dried fruit 1 nectarine
8oz plain yogurt 3oz chicken
3oz chicken breast 1c spaghetti/meat sauce 1 hamburger 3oz fish 3oz turkey
1 large baked potato 2oz ground beef 3oz ground round 1 c rice 1/2c stuffing
2 tablespoons sour cream ½ cup green beans 1 bun 1 cup carrots 1/2 cup broccoli
1/2 cup broccoli 1 cup cauliflower
½ baked potato
Breakfast Breakfast
1 cup skim milk 1 bagel
1 bagel 1/2c orange juice
1/2c fruit cocktail 1 cup skim milk
1 egg 4 egg whites
2 tsp preserves
12 whole pecans 12 whole pecans
2 Ryvita Crackers
Jam.Jest.SWIRR